Arms & Shoulders - High Intensity / Short Duration

My greatest success today is that I got through what I have been previously timing as a 65 - 70 minute workout in 55 minutes. Same activities and increased weight in a shorter time frame. Since my gym time is for strength and intensity this is a win. My weekend runs are aimed at lower intensity for a longer duration. For example I ran/hiked mountain trails for 2 hours the past 2 Saturdays with the goal to stretch this out to 3 hours with more hill running. 

Today the focus is on arms and shoulders. To improve cardio for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Barbell Overhead Triceps Extension (http://youtu.be/wJvhlGDf1Hc)
• Bent Arm Lateral Raise & External Rotation (http://youtu.be/L47Nk74bWoI)
• Standing EZ Bar Curl (http://youtu.be/QI_6gfzp6_U)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)

Notes / Results:

• 55 minutes! Reduced time from other workouts with core & burps from 65 - 70 mites to under an hour. #success #focus
• EZ Bar Overhead Triceps Extension - maxed 7 reps at 30 pounds (each side + EZ Bar) on 5th circuit
• Bent Arm Lateral Raise - did 4 circuits of 10 reps at 20 pounds. Tried 25 pounds and couldn't get the lift above the shoulders
• Standing EZ Bar Curl - did 10 reps at 32.5 each side on 5th cycle
• Barbell Push Press - maxed 3 reps at 85 pounds on 4th cycle. Took it down to 8 reps at 75 on 5th cycle